Weightlifting Rest Day.
Exercise | Weight | Reps |
---|---|---|
Seated Row (Cable) | 132.0 | 12 |
Seated Row (Cable) | 152.0 | 9 |
Seated Row (Cable) | 152.0 | 9 |
Lat Pulldown (Cable) | 175.0 | 8 |
Lat Pulldown (Cable) | 160.0 | 8 |
Lat Pulldown (Cable) | 145.0 | 9 |
Lat Pulldown (Cable) | 145.0 | 8 |
Mts Row | 70.0 | 10 |
Mts Row | 80.0 | 10 |
Mts Row | 90.0 | 8 |
Decline press (plate loaded) | 180.0 | 10 |
Decline press (plate loaded) | 200.0 | 8 |
Decline press (plate loaded) | 200.0 | 7 |
Decline press (plate loaded) | 180.0 | 7 |
Bent Arm Fly (Machine) | 130.0 | 10 |
Bent Arm Fly (Machine) | 130.0 | 9 |
Bent Arm Fly (Machine) | 130.0 | 8 |
Exercise | Weight | Reps |
---|---|---|
(W) Triceps Pushdown (Cable - Straight Bar) | 120.0 | 8 |
Triceps Pushdown (Cable - Straight Bar) | 160.0 | 11 |
Triceps Pushdown (Cable - Straight Bar) | 160.0 | 10 |
Triceps Pushdown (Cable - Straight Bar) | 160.0 | 10 |
(W) Skullcrusher (Barbell) | 65.0 | 8 |
Skullcrusher (Barbell) | 105.0 | 9 |
Skullcrusher (Barbell) | 105.0 | 8 |
Skullcrusher (Barbell) | 105.0 | 7 |
Incline Curl (Dumbbell) | 35.0 | 10 |
Incline Curl (Dumbbell) | 35.0 | 8 |
Incline Curl (Dumbbell) | 35.0 | 10 |
Preacher Curl (Cable) | 120.0 | 9 |
Preacher Curl (Cable) | 120.0 | 9 |
Preacher Curl (Cable) | 120.0 | 8 |
Forearm Curl (Barbell) | 105.0 | 16 |
Forearm Curl (Barbell) | 105.0 | 13 |
Forearm Curl (Barbell) | 105.0 | 10 |
Exercise | Weight | Reps |
---|---|---|
(W) Leg Press | 180.0 | 8 |
Leg Press | 270.0 | 10 |
Leg Press | 320.0 | 10 |
Leg Press | 320.0 | 7 |
Leg Press | 320.0 | 6 |
Iso Lateral Leg Extension (machine) | 80.0 | 12 |
Iso Lateral Leg Extension (machine) | 80.0 | 12 |
Iso Lateral Leg Extension (machine) | 90.0 | 8 |
Iso Lateral Leg Extension (machine) | 90.0 | 7 |
(W) Incline Bench Press (Dumbbell) | 50.0 | 8 |
Incline Bench Press (Dumbbell) | 85.0 | 7 |
Incline Bench Press (Dumbbell) | 75.0 | 9 |
Incline Bench Press (Dumbbell) | 75.0 | 7 |
Chest Fly | 205.0 | 10 |
Chest Fly | 205.0 | 10 |
Chest Fly | 205.0 | 8 |
Weightlifting Rest Day.
Exercise | Weight | Reps |
---|---|---|
Lat Pulldown (Cable) | 160.0 | 10 |
Lat Pulldown (Cable) | 160.0 | 9 |
Lat Pulldown (Cable) | 175.0 | 8 |
Lat Pulldown (Cable) | 175.0 | 7 |
Mts Row | 90.0 | 10 |
Mts Row | 90.0 | 9 |
Mts Row | 100.0 | 8 |
(W) Shoulder Press (Plate Loaded) | 90.0 | 6 |
Shoulder Press (Plate Loaded) | 140.0 | 10 |
Shoulder Press (Plate Loaded) | 150.0 | 8 |
Shoulder Press (Plate Loaded) | 150.0 | 7 |
Standing Calf Raise (Machine) | 190.0 | 18 |
Standing Calf Raise (Machine) | 210.0 | 13 |
Standing Calf Raise (Machine) | 210.0 | 13 |
Lateral Raise (Machine) | 160.0 | 10 |
Lateral Raise (Machine) | 160.0 | 9 |
Lateral Raise (Machine) | 160.0 | 6 |
Exercise | Weight | Reps |
---|---|---|
(W) Bench Press (Barbell) | 135.0 | 6 |
Bench Press (Barbell) | 185.0 | 10 |
Bench Press (Barbell) | 195.0 | 8 |
Bench Press (Barbell) | 205.0 | 6 |
Bench Press (Barbell) | 205.0 | 6 |
Cable Fly (Flat Bench) | 80.0 | 11 |
Cable Fly (Flat Bench) | 80.0 | 12 |
Cable Fly (Flat Bench) | 80.0 | 10 |
Bicep Curl (Barbell) | 95.0 | 10 |
Bicep Curl (Barbell) | 95.0 | 10 |
Bicep Curl (Barbell) | 95.0 | 10 |
Bicep Curl (Barbell) | 95.0 | 10 |
Hammer Curl (Dumbbell) | 35.0 | 8 |
Exercise | Weight | Reps |
---|---|---|
Seated Leg Curl (Machine) | 160.0 | 12 |
Seated Leg Curl (Machine) | 160.0 | 12 |
Seated Leg Curl (Machine) | 160.0 | 10 |
Triceps Pushdown (Cable - Straight Bar) | 160.0 | 11 |
Triceps Pushdown (Cable - Straight Bar) | 160.0 | 10 |
Triceps Pushdown (Cable - Straight Bar) | 160.0 | 10 |
Triceps Extension (Cable) | 120.0 | 13 |
Triceps Extension (Cable) | 120.0 | 10 |
Triceps Extension (Cable) | 120.0 | 10 |
(W) Leg Press | 180.0 | 8 |
(W) Leg Press | 270.0 | 6 |
Leg Press | 360.0 | 8 |
Leg Press | 360.0 | 8 |
Leg Press | 360.0 | 6 |
Iso Lateral Leg Extension (machine) | 90.0 | 10 |
Iso Lateral Leg Extension (machine) | 90.0 | 10 |
Iso Lateral Leg Extension (machine) | 90.0 | 10 |
Exercise | Weight | Reps |
---|---|---|
High Row (cable) | 160.0 | 8 |
High Row (cable) | 160.0 | 8 |
High Row (cable) | 160.0 | 8 |
T Bar Row (Chest Supported) | 100.0 | 10 |
T Bar Row (Chest Supported) | 75.0 | 12 |
T Bar Row (Chest Supported) | 75.0 | 12 |
(W) Incline Bench Press (Dumbbell) | 55.0 | 8 |
Incline Bench Press (Dumbbell) | 85.0 | 9 |
Incline Bench Press (Dumbbell) | 85.0 | 8 |
Incline Bench Press (Dumbbell) | 75.0 | 8 |
Upper Chest Fly | 50.0 | 10 |
Upper Chest Fly | 50.0 | 10 |
Cable Crossover Press | 100.0 | 12 |
Cable Crossover Press | 100.0 | 8 |
Shrug (Hex Bar) | 200.0 | 18 |
Shrug (Hex Bar) | 200.0 | 18 |
Shrug (Hex Bar) | 200.0 | 15 |
Exercise | Weight | Reps |
---|---|---|
(W) Triceps Pushdown (Cable - Straight Bar) | 100.0 | 8 |
Triceps Pushdown (Cable - Straight Bar) | 100.0 | 8 |
Triceps Pushdown (Cable - Straight Bar) | 100.0 | 8 |
Triceps Pushdown (Cable - Straight Bar) | 100.0 | 8 |
(W) Skullcrusher (Barbell) | 65.0 | 8 |
Skullcrusher (Barbell) | 105.0 | 10 |
Skullcrusher (Barbell) | 105.0 | 9 |
Skullcrusher (Barbell) | 105.0 | 8 |
Incline Curl (Dumbbell) | 35.0 | 12 |
Incline Curl (Dumbbell) | 35.0 | 11 |
Incline Curl (Dumbbell) | 35.0 | 10 |
Bicep Pulldown (cable) | 170.0 | 15 |
Bicep Pulldown (cable) | 170.0 | 15 |
Bicep Pulldown (cable) | 170.0 | 15 |
Forearm Curl (Barbell) | 115.0 | 12 |
Forearm Curl (Barbell) | 115.0 | 10 |
Forearm Curl (Barbell) | 115.0 | 10 |
Weightlifting Rest Day.
Exercise | Weight | Reps |
---|---|---|
(W) Hack Squat | 90.0 | 6 |
(W) Hack Squat | 90.0 | 6 |
(W) Hack Squat | 180.0 | 4 |
Hack Squat | 230.0 | 8 |
Hack Squat | 230.0 | 8 |
Hack Squat | 230.0 | 8 |
Leg Press | 300.0 | 15 |
Leg Press | 300.0 | 13 |
Leg Press | 300.0 | 12 |
(W) Incline Bench Press (Barbell) | 135.0 | 6 |
Incline Bench Press (Barbell) | 185.0 | 7 |
Incline Bench Press (Barbell) | 185.0 | 6 |
Incline Bench Press (Barbell) | 185.0 | 6 |
Fly Press (dumbbell) | 50.0 | 14 |
Fly Press (dumbbell) | 50.0 | 11 |
Exercise | Weight | Reps |
---|---|---|
Lat Pulldown (Cable) | 160.0 | 10 |
Lat Pulldown (Cable) | 145.0 | 12 |
Lat Pulldown (Cable) | 160.0 | 10 |
Lat Pulldown (Cable) | 160.0 | 10 |
Hoist Mid Row | 155.0 | 12 |
Hoist Mid Row | 195.0 | 15 |
Hoist Mid Row | 215.0 | 13 |
Mts Row | 100.0 | 9 |
Mts Row | 100.0 | 8 |
Mts Row | 80.0 | 11 |
(W) Shoulder Press (Plate Loaded) | 90.0 | 8 |
Shoulder Press (Plate Loaded) | 180.0 | 7 |
Shoulder Press (Plate Loaded) | 180.0 | 5 |
Shoulder Press (Plate Loaded) | 140.0 | 8 |
Shoulder Press (Plate Loaded) | 140.0 | 6 |
Hoist Rocking Lateral Raise | 155.0 | 14 |
Hoist Rocking Lateral Raise | 175.0 | 14 |
Hoist Rocking Lateral Raise | 195.0 | 10 |
Weightlifting Rest Day.
Exercise | Weight | Reps |
---|---|---|
(W) Incline Bench Press (Smith Machine) | 135.0 | 8 |
Incline Bench Press (Smith Machine) | 195.0 | 9 |
Incline Bench Press (Smith Machine) | 195.0 | 6 |
Incline Bench Press (Smith Machine) | 185.0 | 8 |
Decline press (plate loaded) | 180.0 | 9 |
Decline press (plate loaded) | 180.0 | 8 |
Decline press (plate loaded) | 180.0 | 8 |
Bent Arm Fly (Machine) | 130.0 | 12 |
Bent Arm Fly (Machine) | 130.0 | 9 |
Bent Arm Fly (Machine) | 130.0 | 9 |
Preacher Curl (Barbell) | 70.0 | 10 |
Preacher Curl (Barbell) | 70.0 | 9 |
Preacher Curl (Barbell) | 70.0 | 9 |
Preacher Curl (Barbell) | 70.0 | 7 |
MTS bicep curl | 50.0 | 12 |
MTS bicep curl | 60.0 | 9 |
MTS bicep curl | 60.0 | 10 |
Exercise | Weight | Reps |
---|---|---|
(W) Triceps Pushdown (Cable - Straight Bar) | 100.0 | 8 |
Triceps Pushdown (Cable - Straight Bar) | 160.0 | 10 |
Triceps Pushdown (Cable - Straight Bar) | 160.0 | 10 |
Triceps Pushdown (Cable - Straight Bar) | 160.0 | 10 |
Triceps Pushdown (Cable - Straight Bar) | 160.0 | 10 |
Triceps Extension (Cable) | 120.0 | 13 |
Triceps Extension (Cable) | 120.0 | 10 |
Triceps Extension (Cable) | 120.0 | 10 |
Seated Dip | 150.0 | 15 |
Seated Dip | 160.0 | 13 |
Seated Dip | 160.0 | 11 |
Lat Pulldown (Cable) | 160.0 | 10 |
Lat Pulldown (Cable) | 160.0 | 8 |
Lat Pulldown (Cable) | 145.0 | 10 |
Lat Pulldown (Cable) | 145.0 | 9 |
Seated Row (Cable) | 152.0 | 9 |
Seated Row (Cable) | 152.0 | 10 |
Seated Row (Cable) | 152.0 | 10 |
Exercise | Weight | Reps |
---|---|---|
(W) Squat (Smith Machine) | 135.0 | 6 |
(W) Squat (Smith Machine) | 185.0 | 4 |
Squat (Smith Machine) | 225.0 | 4 |
Squat (Smith Machine) | 205.0 | 6 |
Squat (Smith Machine) | 185.0 | 8 |
Squat (Smith Machine) | 185.0 | 5 |
(W) Leg Press | 180.0 | 6 |
(W) Leg Press | 270.0 | 6 |
Leg Press | 360.0 | 8 |
Leg Press | 360.0 | 6 |
Leg Press | 320.0 | 8 |
Iso Lateral Leg Extension (machine) | 90.0 | 10 |
Iso Lateral Leg Extension (machine) | 90.0 | 10 |
Iso Lateral Leg Extension (machine) | 90.0 | 9 |
Iso Lateral Incline Press | 180.0 | 12 |
Iso Lateral Incline Press | 200.0 | 7 |
Iso Lateral Incline Press | 180.0 | 10 |
Bent Arm Fly (Machine) | 135.0 | 12 |
Chest Fly | 205.0 | 10 |
Chest Fly | 205.0 | 9 |
Exercise | Weight | Reps |
---|---|---|
Incline Curl (Dumbbell) | 40.0 | 12 |
Incline Curl (Dumbbell) | 40.0 | 11 |
Incline Curl (Dumbbell) | 40.0 | 10 |
Spider Curl | 35.0 | 10 |
Spider Curl | 35.0 | 10 |
Spider Curl | 35.0 | 10 |
Bicep Pulldown (cable) | 170.0 | 15 |
Bicep Pulldown (cable) | 170.0 | 15 |
Weightlifting Rest Day.
Weightlifting Rest Day.